I just got my telomeres blood test back. Telomeres are the caps on the ends of your DNA that can tell your cellular age. My birthday age is 54, my telomere age came back at 37! Coincidentally, that is the number I had in my head for the age I feel like. So, I have been thinking about what if I could design my ideal health day from the last ten years of reading health science information? What would it look like? It would include slight variations of the following:
- 10 minutes of guided meditation/gratitude/prayer from the app Buddhify, Calm, or Insight Timer.
- Breakfast: Coffee, whole wheat toast with avocado and a fried egg, or overnight oatmeal with berries and cinnamon, while appreciating a sunrise.
- Work on projects that make me feel part of a team, contributing to make my corner of the world a better place.
- AM snack: a smoothie with frozen berries, almond milk/kefir and chocolate plant protein powder.
- Work break:10 minutes of weight training or core strengthening (sit-ups or plank).
- Lunch: preferably with someone, salad, lots of veggies, something crunchy and a little salty like a few sweet potato chips and an ice or hot green tea.
- Work break: MAKE time for being creative, helping others, and laughter every day.
- 20 minutes of high intensity interval training: either running with my dog, a bike ride, dancing to my favorite music, pool walking, kayaking, paddle-boarding, hula hooping, or pickleball – something that I really enjoy doing.
- 20 minutes yoga.
- Dinner with my family or friends: fish or veggie burger, grilled vegetables, a salad, and a glass of red wine to celebrate something that day.
- PM snack: a piece of dark chocolate usually with a nut inside.
- There really are just a few shows worthwhile, so I will give myself an hour of TV a day.
- Read something for pleasure and get 8 hours of sleep.
You can design your own day too. Below are the Eight Dimensions of Wellness:
- Emotional—Coping effectively with life and creating satisfying relationships
- Environmental—Good health by occupying pleasant, stimulating environments that support well-being
- Financial—Satisfaction with current and future financial situations
- Intellectual—Recognizing creative abilities and finding ways to expand knowledge and skills
- Occupational—Personal satisfaction and enrichment from one’s work
- Physical—Recognizing the need for physical activity, healthy foods, and sleep
- Social—Developing a sense of connection, belonging, and a well-developed support system
- Spiritual—Expanding a sense of purpose and meaning in life
Learn more about this idea here
The self-care wheel below is a good reference guide. You can copy and save it to expand, print and use.
